Patient & Family Guide
2021
Hand Exercises
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Hand Exercises
You may experience some of the following
symptoms:
Swelling
Your hand may be swollen. Swelling may change
throughout the day or vary with activity.
To decrease swelling:
› Raise your hand above the level of your
heart when resting.
› Bend your fingers often, 10 times every
hour you are awake.
› If you have been given a compression
stocking, wear it during the day. Take it off
at night and when you do your exercises.
› Raise your hand at night by placing pillows
under your arm.
› Use ice.
Stiffness
• Stiffness in the hand is common, especially if
you have swelling.
• Moving your hand can help get back motion in
the joints.
1
Pain
• You should have mild to moderate discomfort
when doing your exercises and with activity.
• If your pain increases, you may need to change
or decrease some of the activities that you
are doing. It is important that you keep doing
the exercises we teach you, but decrease the
number of repetitions or how often you are
doing them. Speak to your physiotherapist if
you have questions.
• You can use heat, ice, rest, and pain
medications to help manage your pain.
Your exercise routine will include:
• Soaking your hand in warm water for
15 minutes before you do your exercises.
This will help soothe the pain and make it
easier to move. You can also use a hot water
bottle or a heating pad wrapped in a towel
before doing your exercises.
• Applying ice after exercise – use an ice pack
or a bag of frozen vegetables over your hand
for up to 10 minutes. You can also apply ice
additional times in the day to help with pain
and swelling.
2
Do these exercises 3 times a day.
Finger active range of motion
Exercise 1
Flexion
Bend all of your fingers so that the tips of your
fingers touch the base of your finger. Bend each
finger separately and then with all of your
fingers together. Hold for seconds.
Repeat times.
Exercise 2
Bend your knuckles while keeping your fingers
straight. Hold for seconds.
Repeat times.
3
Exercise 3
Curl your fingers to make a fist.
Hold for seconds. Repeat times.
Exercise 4
Extension
Straighten all of your fingers as much as you
can. Straighten each finger separately and then
straighten with all of your fingers together. Hold
for seconds. Repeat times.
Exercise 5
Abduction and adduction
Spread your fingers apart as far as they can
stretch. Hold for seconds.
Repeat times.
4
Finger active assisted range of motion
Exercise 6
Metacarpal Phalangeal (MCP) Joint
Using your opposite hand, bend your finger at
the first row of knuckles/joints.
Hold for seconds. Repeat times.
Exercise 7
Proximal Interphalangeal (PIP) Joint
Using your opposite hand, bend your finger at
the second row of knuckles/joints.
Hold for seconds. Repeat times.
5
Exercise 8
Distal Interphalangeal (DIP) Joint
Using your opposite hand, bend your finger at
the knuckle/joint closest to the tip of your finger.
Hold for seconds. Repeat times.
Exercise 9
Finger abduction
Using your opposite hand, move your fingers
apart by applying pressure near the ends of your
fingers. Hold for seconds.
Repeat times.
6
Thumb active range of motion
Exercise 10
Flexion and extension
Move your thumb across your palm as far as you
can. Then move your thumb out into a “Thumbs
up” position. Hold for seconds.
Repeat times.
Exercise 11
Abduction and adduction
Start with your palm up, move your thumb away
from your palm so that your thumb is pointed at
the ceiling. Move your thumb back to touch your
palm, with your thumb in line with your index
finger. Hold for seconds.
Repeat times.
7
Exercise 12
Opposition
Move your thumb to touch the tip of each finger.
Hold for seconds. Repeat times.
Tendon gliding exercises
Exercise 13
Hook fist
Hold for seconds. Repeat times.
8
Exercise 14
Straight fist
Hold for seconds. Repeat times.
Exercise 15
Full fist
Hold for seconds. Repeat times.
Exercise 16
DIP flexion (active blocked)
Hold your finger firmly at the
middle so that only the tip joint can bend. Hold
for seconds. Repeat times.
Do this times per day.
9
Strengthening exercises
Exercise 17
Finger flexion
Hold a stress ball, play dough, or putty in the
palm of your hand. Squeeze your fingers and
thumb towards your palm, pressing into the
ball/putty/dough. Hold for seconds.
Repeat times.
Exercise 18
Finger extension
Place an elastic band or putty around the ends
of your fingers and thumbs. Start with your
fingers and thumb close together and move your
fingers apart against the resistance of the band
or putty. Hold for seconds.
Repeat times.
10
Notes:
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Prepared by: Physiotherapy
Illustrations by: Visual Health Information ©
Designed by: NSHA Library Services
The information in this brochure is for informational and educational purposes only.
The information is not intended to be and does not constitute health care or medical advice.
If you have any questions, please ask your health care provider.
WB85-2039 © February 2021 Nova Scotia Health Authority
The information in this pamphlet is to be updated every 3 years or as needed.
